Workout In A Hotel Room You Can Do While You Travel

Are you a frequent traveller? If yes then it becomes hard for you to maintain a good fit body. While travelling you need to take care of your food, your luggage and other things. When you are away from home, you are actually away from so many routine things like eating on time, morning walk, workout and a good sleep. You may or may not eating well or drink more than you should. All these disturbances in your daily routine can take a toll on you and your fitness.

When you are away from home, your hotel room is the only place where you can relax and sleep properly. Also, your hotel room is the right place to maintain your fitness and helps you stay active. Here we have put together a workout plan which you can use in your hotel room.

MOUNTAIN CLIMBERS

Mountain climber exercise is great for building cardio health, core strength, and agility. To do mountain climbing exercise, find a suitable place inside your room.

• Get into the Plank exercise position, your hands must be straight.

• Maintain your hands distance equal to your shoulder distance. Your back should be straight.

• Pull your right knee towards your right shoulder and chest as far as you can. Then pull it back in original position.

• Repeat it with other leg and do as fast as you can. Adjust your repetition as per your fitness level.

WALL SQUATS

You hotel room wall can help you to do a good exercise. Wall squats strengthen your upper legs. To do wall squats, stand against the wall and lower yourself into a sitting position. While in sitting position hold this while maintain a 90 degree angle with your legs. Hold for 30 seconds and repeat 3 times.

TRICEP DIPS

To do triceps dip, end of the bed or a chair can help. You can do this without bed or chair.

Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover.

Bend elbow straight back and use your triceps to press back up. Repeat 10-12 times and do three sets.

INCLINED PUSH UPS

Use a sturdy chair or end of the bed in your room. Put your hands on the chair or bed end and do push ups. Do 10-12 reps and three sets. It is great exercise for your chest muscles.

WEIGHT LIFTING

Yes you read it right. Your luggage can be used as a weight to lift up to perform an exercise. Stand straight and pick your bag. Lift it up with your hands up to your chest. Then lower it down. Repeat it 10-12 times.

PLANKING

Plank is a great exercise you can do anywhere. Your hotel room is a good place to do planks. Lay down on the floor like a push up position but bends your hand from elbow. Face downward and hips straight. Maintain a firm posture and activates your core. Hold this as much as you can. Rest and repeat it two to three times.

You can do plank’s other variation also like side plank.

BURPEES

Burpees are great for fat burn. Start in a standing position and jump down to a plank position on the floor. Then lower yourself in a push up position. Then stand up and jump into the air at your position. Do this 7 to 8 reps and take rest between 2 to 3 rounds.

BOTTOM LINE

Staying active is important while you stay away from home frequently. This small workout routine can helps you to stay fit and energetic throughout your trip or vacation. Ensure to eat well with fruits and salads and drink water regularly while you are travelling.

READ MORE: 10 Best Ways To Keep You Motivated For Regular Exercise

How To Get A Perfect Shaped Body In Summer To Flaunt Under A T shirt

Who don't want to flaunt their sculpted and good looking body inside a body hugging shirt? I think almost everyone wants to look like that. A fit body looks awesome in a T shirt which fashionably shows your biceps, shoulder and chest. A good and fit body makes a nice style statement. But it takes a lot of hard work and discipline in your life to achieve your awesome body goals.

Your chest, shoulder, thighs and legs are the key areas to get sculpted for a good looking overall physical appearance. Following are the most common and popular exercises with or without equipments you must do to get an awesome physique.

PUSH UP

         

It is the most famous exercise you must do. Push up known as a full body exercise because it works on your complete body. Push up mainly strengthen your chest, biceps and shoulder muscles. It's other variation also works on your triceps. Just do the push ups regularly and increase the push up count.

1. Push ups beneficial for your upper body fitness. 

2. Push up is a common and fast way to build upper body strength.

DUMBBELLS EXERCISES

Dumbbells are the main equipment in any gym you can find. With dumbbells you can do different exercises which works on your shoulders, back, biceps and triceps muscles. Pick a dumbbell set or pair with adequate weight and lift them as per the exercise you want. They surely improve your fitness level and shapes your upper body.

1. Dumbbell bench press- It works on your chest and triceps. It requires a pair of dumbbell and a flat bench.

2. Dumbbell Biceps Curl- It is a classic exercise which works on your biceps. Performing biceps curl shapes your biceps and forearms perfectly.

3. Dumbbell Shoulder Press- It is one of the best exercise which works on your shoulders. Perfectly shaped shoulders makes your physique look good.

BARBELL EXERCISES

Barbell is also an effective gym equipment and has many exercise variation which works on your shoulders, uper chest, thighs, glutes and legs. A barbell used in different types of weight training and weight lifting exercises.

1. Barbell squat - Barbell squat is a common exercise which involves compound movement of your body. It is great for your lower body muscles. Increase the weight when you feel you can. This "king of exercise" can surely make your legs fabulous.

2. Dead lift - Dead lift is a great weight lifting exercise using a barbell. It works on your overall body but important for your back muscles. In dead lift you lift the weight lying on the ground with proper posture and form. It works on different muscles group like lower back. Regular practicing dead lift improves your back muscle strength and your posture.

PLANK

PLANK has many variations and acts largely on your core. It tighten the core muscles and strengthen your back.

1. Forearm Plank- It is most common plank position which is done in a push up like position. Your body weight is on the forearms while doing this. Plank strengthen your abdominal. shoulder and back muscles. If you want a strong and toned abs, you must perform plank.

2. Side plank- Side plank is an another variation of plank which acts on your oblique abdominal muscles. You can hold as much as you can in your side position.

BOTTOM LINE :

The above exercises are the most common and effective. Although there are tons of exercises and workout routines therefore it's up to you and your trainer who can decide what is good for you. It is essential to follow a good workout routine and a healthy diet so that you can gain maximum strength and good physique.

READ MORE -  7 Abs Exercises You Can Do At Home Easily.

5 Tips To Avoid Injuries While Workout You Should Know

It is important not to get injured during your workout routine, it will ruin your workouts. Most of the people are in a rush to get desired fitness and got injured while trying this. But it is not advisable by fitness trainers. Not to get injured should be your prime goal while workout. Here are some tips for you so that you can avoid injuries.

Set Realistic Goals

You can not run a marathon in your first day. You can only do small things which can become great ultimately. So it is important to set realistic goals which you can achieve on a regular basis. Don't push yourself hard as you may hurt yourself. Do not try to get so much in less time. Make a plan and set small and achievable goal.

Warm Up

Warm up exercises are important before starting your workout. Muscles required some stretching so that you will not injured yourself while exercising. Don't be harsh, warm up is good for your body. It increases the temperature of your joints and elasticity. A 10 minute warm up like running, jogging, jumping jack etc is good start for your next workout.

Gradual Increase

Don't rush to get more reps from day one. Gradual and calculated increase is the key not to get injured. Also, it is not possible to burn all the extra calories you have burned in a day. Slowly increase your strength and eat as per your body requirement. It is the only way to get maximum benefit of your daily workout routine. Low fat diet with proper exercise is important to build a strong body.

Food And Water

Hydration is also very important to your body and it makes a big difference to your fitness. Proper energy level must be maintained before and during workout. Choose a healthy diet plan with enough carb so that you will be properly energized while workout. Drink plenty of water, it flush out fat from your body. Healthy eating is also very important, eat good food and avoid junk food like burger etc. It’s a good idea to sip water leading up to your exercise instead of gulping it down just before you start.

Warm Down

Take it seriously. Warm down your body after workout is equally important like warm up. Warm down your body stop the blood from pooling in your muscles and get it back to your heart which prevents dizziness, it also helps flush out any of the metabolic waste like lactic acid. It’s also the perfect time to stretch, because your muscles are warm and super responsive to stretching. The stretching that will help prevent injuries the next time you exercise. The warm down should happen immediately after exercise and gradually reduce the intensity of your exercise.



READ MORE : 10 Most Powerful Foods Which Helps To Burn Fat You Never Know.

7 Best Ab Exercises You Can Do At Home Easily

Everybody wants a flat and slim abdominal. But not every one has time to go gym regularly. But there is a way, you can do exercises at home daily with or without small equipments. 

Your abdominal is one of the important part of your overall look and personality. A bloated  and fat tummy makes you  look fat and unhealthy. At home you can do body weight exercises for your overall fitness. Include ab exercises for a flat and strong abs.

Here are the 7 best abdominal exercises you can do at home.

JACKKNIFE SIT-UP

• Lie on the floor in a supine position with legs straight out in front and arms extended behind the head. Keep the elbows and knees straight throughout the exercise. 
• Simultaneously bring legs and arms together in a position as close to a vertical position as possible while bending from the waist. 
• Lower the limbs to the supine position to complete each repetition. 
• Do not rest while in the supine position. 
• Inhale as you lower the legs.

BENT-LEG SIT-UP

• Lie flat on your back with hands clasped behind your head.
• Bend the knees to about a 45-degree angle and have someone hold your feet to the floor. 
• Bend at the waist and bring your elbows up to your knees. 
• Lower your body slowly and let your shoulders touch the mat. 
• Exhale as you bring your body up and inhale as you lower it down. 
• Repeat the exercise without pausing in order to keep tension on the abdominal muscles

BENT-KNEE CRUNCH

• Lie on a padded surface and place your legs on a bench so that your thighs are at a 45 degree angle. 
• Clasp your hands behind your head and pull your head and upper body from the floor using only the abdominal muscles. 
• Lead with the elbows as shown in the photos . Beginners should start with a partial sit-up, lifting just the head and shoulders off the mat. 
• As strength and endurance are developed, increase to 45 degree sit-up. This exercise is very effective when 15-25 sit-ups can be completed in succession with no pauses in between repetitions.

PLANK

• Lie on your front propped up on your forearms and toes. 
• Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
• Your shoulders should be directly above your elbows. 
• Focus on keeping your abs contracted during the exercise. 
• Hold this position for 25 to 60 seconds and increase the holding time if you feel comfortable. 

OBLIQUE CRUNCH

image source:- wikihow.fitness

• Lie on your back, knees bent and feet flat on the floor, hip-width apart. 
• Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears.
• Slowly curl up towards your hips until your shoulders are about 3 inches off the floor. 
• Hold the position for a few seconds and lower down slowly. 
• Perform 12 oblique crunches and repeat on the opposite side.

SIDE PLANK

image source:- wikimedia

• Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
• Keep your neck long and your shoulders down and away from your ears. 
• Keep your abs contracted during the exercise. 
• Hold this position for 15 to 30 seconds and increase the time as you feel comfortable. 
• Repeat the exercise on the other side.

BICYCLE CRUNCH

• Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
• Place your hands lightly on the sides of your head, don’t knit your fingers behind. 
• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.
• As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout, the turn that brings it closer to the knee comes from your core. 
• Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
• Repeat this exercise for at least 10 reps on each sides.

A good eating habit is the key to get a healthy stomach. Eat good food and avoid junk food, it only gives you more fat and diseases. Do regular exercise and drink plenty of water. A good stomach is responsible for your good health.

Top 13 Amazing Health Benefits Of Walking

Walking is one of the easiest and most economical ways to do so. It is no wonder then, that it is one of the most preferred forms of exercises among people of all age groups. It is imperative for any form of exercise that is chosen in order to lose weight to be performed on a regular basis. It is for this reason that doctors and nutritionists highly recommend walking as a form of exercise as it can not only be a year round activity, but can also fit effortlessly into everyday life. A few other of the walking health benefits are given below.

Top 13 Amazing Health Benefits Of Walking:-

1- Healthy Body: 

Walking daily can lift your mood and will make you physically strong. Just walk for half an hour a day and you can feel the difference yourself. Walking is the easiest way to have a healthy mind and body. It is a kind of aerobic fitness which is easy to do and provides many benefits.

2- Weight Control: 

Walking helps in keeping weight under control when followed by good and healthy diet. Scientists also say that even without changing diet habits, losing weight is possible if you’re walking for at least 45 minutes daily. Walking elevates heart rate and burns some calories which help in maintaining healthy weight. So, if you want to maintain your weight then do walk for at least 30-40 minutes daily and you’ll see the results soon.

3- Fight Diabetes: 

If you’re a diabetic patient and want to keep it under control, then walking can help you. Walking keeps your weight under control – which is the major cause of diabetes. Walking also involves utilization of more insulin, which improves blood sugar levels and thus it eventually helps in keeping diabetes under control and also reduces the risk of getting it. So, if you are a diabetic patient and want to control diabetics then walking can be a great and easy remedy for you. Moreover, if you’re not a diabetic patient then walking will reduce the risk of suffering from diabetes.

4- Healthy Heart: 

Walking is the easiest physical exercise and studies show that walking daily for 30-45 minutes can help in preventing heart diseases. Walking increases heart rate and strengthens heart which increases blood circulation through body and helps in making your heart healthy. Walking also lowers cholesterol levels which ultimately help in decreasing the risk of cardiovascular diseases. So, to maintain a healthy heart you need to start doing physical activity like walking regularly.

5- Live Long: 

Scientist says that walking can prevent and delay osteoarthritis which is an age related condition and thus, it can add years to your life. It is also believed that walking 30 minutes can extend our life by 1.4 years. Amazing, right? Walking also prevents diseases which eventually gives us healthy and long life.

6- Beat Breast Cancer: 

Walking for health atleast 45 minutes daily is also beneficial for breast cancer patients. Scientists say that people, who do exercise like walking every day, survive more than inactive people. Walking regularly also reduces woman’s risk of developing breast cancer. Walking alters the ratio of estrogen metabolites and makes it harder for breast cancer to take hold and that is why, it is really beneficial for ladies suffering from breast cancer.

7- Tones Body: 

Who doesn’t want a toned body? Walking regularly can help you in achieving toned legs, bum and tummy. Walking can give definitions to calves, quads and buttock muscles. You can also tone your abs with just walking, but for this, you need to take care of your walking posture too. Start walking religiously daily for at least 30 minutes from today only get toned body.

8- Provides Energy: 

Walking regularly provides energy to the body. This increases the blood circulation and oxygen supply. Walking is also considered an effective antidepressant which helps in dealing with depression. You can walk with your friends in group and chit-chat while walking. Isn’t it a great way to start a day? So, reduce your stress and anxiety by enjoying your walk with your friends.

9- Burns calories: 

Walking is good for those who are just starting to work out. An hour of walk everyday together with a healthy diet is a good tool to cut down the extra flab. The number of calories burnt is directly proportional to the speed employed and the distance covered while walking. This is one of the most important benefits of morning walks.

10- Reduces the risk of diseases: 

Walking increases the blood circulation within the body, which in turn keeps all heart related diseases at bay. Walking regularly also increases the bone density and reduces the risk of osteoporosis and other bone related disorders. It is also said to significantly reduce the risk of developing diabetes, colon cancer and breast cancer.

11- Energizes the body: 

Walking stimulates the circulation of blood in the body and simultaneously boosts all metabolic activities. A brisk walk elevates the mood, perks up the energy levels and regulates blood pressure and cholesterol levels too. It almost works as an anti-depressant! Surprised about the good number of health benefits of brisk walking. What can be a better benefit to the walking exercise regime?

12- Best and easy workout: 

Walking is one of the easiest and most economical ways to stay physically active. This can be done almost anywhere and at any time. Although walking outdoors can be quite refreshing, it can also be done inside the house on a treadmill.


Walking also keeps the bones, muscles and joints healthy. Regular walking strengthens the muscles of the legs particularly the hamstrings and quadriceps

13- Stress buster: 

Walking is directly linked to a reduction in the stress levels. Its benefits can be equated to those of aerobic exercises that help to calm down the nerves. While walking, the body releases endorphin which in turn stimulates relaxation.



It is always better to work out early in the morning so that the body is sufficiently energized and the circulation of blood increases. Moreover a walk in the mornings is also favorable for the body to absorb vitamin D from the first rays of the sun. A brisk walk is what is necessary to burn more calories if the target is to lose a few extra pounds. The faster you walk, the more calories you burn.

Do not walk after a meal. Although some say that walking immediately after a meal might improve digestion, it is a false notion as walking or working out after a meal affects the flow of digestive juices thereby hindering the breakdown of food.

Fuelling the body with lots of water while walking briskly is not advisable as doing so might harm the respiratory system. Hydrate your body with fluids before you embark on a walk or 5min after completion of the workout. Drinking natural energy juices like beetroot juice before walking can revitalize the metabolic processes thereby helping the body to burn more calories.


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